Dynamic Effort Upper Body Workout
May 16, 2010 by Admin: Joe Hashey, CSCS
Filed under Strength Training
One of the first articles I ever wrote was called “What’s Your Upper Body Vertical” (chest vertical) and it was published on Elitefts. Essentially my argument was that people are too obsessed with the “what’s your bench” question and there should be more important measurements for athletes. In that article I mentioned plyometric push up height as something athletes could include.
In our strength program, we work in dynamic effort training before repetition effort.
Example dynamic effort workout:
- Speed Bench (not shown) 6 x 2
- Timed Monkey Bars 2 x Length
- Sloth Monkey Bars 2 x Length
- Plyometric Push ups 4 x 10 or Hindu Push ups 4 x 12
- War Daddies (plate halos shown)
Dynamic Effort Clips
Also shown are plate stackers, a KILLER BICEP EXERCISE! I’ve video taped this exercise at least 5 times, and then always forget to get the video up. I’ll try to finally get it taped again this week. I know that fatigue will play a roll by the end of the plyometric push ups, that is why it is performed during the accessory movements.
Nick S. up OVER 20 lbs in 9 weeks at Synergy Athletics. That’s just insane.
“War Daddies” is a complex that I have included in the Bull Strength Conditioning bonus videos (and people are loving it!) Get on board while the BONUSES last!
War Daddies has been so popular with the BSC members, that I will get it up on YouTube for everyone to see in a few weeks. Of course there is TONS of more content in the membership videos, so I don’t see the harm in sharing one!
Do You Use Dynamic Effort Training?
I’m talking about upper body DE effort, not just lower body movements! Post up your favorite movements in the comments.
- Joe Hashey CSCS -
PS. 1,000,000 views on youtube…CHECK! We did it! More on that later.
Double PS. If you love the youtube videos, image the content that goes into the BSC Member videos!
[New Post] Dynamic Effort Upper Body Workout – via @twitoaster http://synergy-athletics.com/effective-s...
thanks for sharing joe !!
house
nice work!!! thats an awesome workout!! havent done monkey bars since a little kid….going to have to incorporate that
Thanks for commenting House (and having an awesome last name for a person in the strength field!)
Isaac – we just had them custom made by a guy that trains at the gym so they would be 2 in in diameter, its not as easy as I remember back when I was a kid!
Joe
Very cool. I’ve done a lot of different types of push ups. Haven’t done the ones to the thighs or chest yet…will add it for tonights workout!
I’ll have to figure out an alternative for the monkey bars.
Thanks for sharing the info Joe!
bill
Thanks for commenting Bill! I hope it works out.
Joe
Coaches do yourself and yout team a favor get the Bull Strength Manual it will put your team way ahead of the competition!
Thanks Coach Hallman! I’ll have to get you on the payroll with all your great testimonials!
Joe
plyo pushups on Med ball.
On the Smith I do benches with light weight (about 50% of 1RM) and try to throw the weight as high as possible and catch it on return. I also set the stops on the machine a few inches above my chest, just in case.
@Isaac: I second that! Monkey bars were easy then; not sure about now!
@joe: great video! But Hindu pushups – are they dynamic?
Clement, thanks.
Dynamic or Max effort refers to the primary movements in each workout.
If the program looked like this:
1. Plyo push ups
2. Clapping Pull ups
3. Med ball throws.
4. Timed monkey bars
5 Leg clapping push ups
Then exercises 2-5 would be largely NOT effective because the muscles would already be fatigued, especially because the fast twitch fibers fatigue quickly.
Dynamic Effort workout with be a primary dynamic movement followed by repitition training.
A max effort session would be a primary heavy lift then secondary movements.
I hope that makes sense.
Joe
Did the plyo pushups…hitting the palms to the thighs and the chest. Actually some of us did them and some couldn’t…yet. We will do them again because hey they are a bit of a challenge.
Don’t have monkey bars so we set up a bar on a squat rack and went side to side on it. Guess you would have to see the video on that one.
Fun stuff Joe!
Great video and AWESOME pic of the mid-air plyo pushup. That kid’s got some power from a top of the line dynamic upper body program!